I am with Linda and roguing the rogue. My version of the OS is currently DWTHIWD (Do what the hell I wanna do). Pretty much sticking to trail running and some trainer work twice a week. Enjoying it too!!
Heading for 12 on the trail manana. Trying hard to be ready for Lovin' the Hills with Kit, Kris, & Leigh. I know they are gonna be bringing the kick !!
Been absolutely shanghaied out of the OS for the past 7 days. Sick as a dog - some sort of parasitic invasive bug of some sort infesting my digestive system. Lost 9 pounds in 6 days. Didn't eat at all for 5 days except for 2 bananas, about 8 crackers and three pieces of toast, total. Not a lot of calories. I still feel week but it is time to get back at it. I am going to ride tomorrow to test everything out and see what the bod does to react. Hopefully next week I will be fully on track.
Yo, Bryan. That's awful. I'm going to be a straight-talking mom here, but you won't be back to 100% next week. Maybe not even the week after. You lost a ton of fluid and likely had a muscle loss as well from being so starved. You just have to be good and kind to that wracked body and take it easy on the come back. What's another week in the grand scheme of things? Pity will be if you rush it, and an extra week turns into a month. You've been through the wringer. The OS will still be there--this year and beyond--when you're back to full tilt. Feel better!
I woke up in the middle of the night last night and both my lower legs were throbbing. Couldn't sleep. I got up and put my compression socks on and was able to fall back asleep. Sill sore this morning. So I decided to stand down completely today. No run, no yard work, no nothing.
I am also tired from two long nights doing Cub Scout event stuff. Double whammy.
Thanks for the support and advice. Weather was great in Texas today. I rode and plan on a run tomorrow to see how things feel. Taking it slow bit I wanna GO.
Officially checking in for rogue duty. Friday I ran on tmill for 20' just to run easy, but since the sweat felt good and I didn't want to aggravate my mending hammy, I jumped on the rowing machine.
Haven't been on that thing in a couple of years and spent way too much time on it in college, so I gave it a whirl. Did a decent 5K on that then headed to the pool for a quick 1000yds.
Nice moderately easy hour of sweating. Felt good.
Today, I cross country skied for the first time since high school. What a great workout. 1.5 hours and almost five miles and I was DRENCHED. It was so nice to take advantage of a winter.
John, my run was great!! Pretty cold @ ;the start (22 degrees) with some light snow on the trails. I invested in some ICEBREAKER base layers & the stuff is awesome. The trail running crowd is so laid back- I ran several miles with a woman & her 10 year old Husky, "Delilah". Delilah was a lovely pacer & never tired. The area we ran is in the Lula Lake Land Trust. SImply gorgeous. www.lulalake.org/
Legs were tired & a bit sore today, but I made myself get out for 4 on the road.
Bryan, glad to see you are back on the road.
John- Have you run in compression socks/sleeves yet? I got some for Christmas and LOVE them.
My last 3 days are your classic rogue material, make it 4 days. Rough week on the road, no swimming.
Friday: 5mi EP run.
Saturday: jacked up by my lovely company and day 7 travel , no work, none, mad
Sunday: broken every rule in every textbook, all the no-nos
AM 10mi run in 76min, 5x1mi(3min) 4x@TP+1x@HMP, all on target, IF .83, TSS 91.00, felt great braking the rules (you pay later)
PM 12-5pm coached at the swim meet, 8PM abbreviated version of Saturday bike (don't pile up the workouts Aleks)
2x12min(4min), total 45min, IF .95, TSS 67.32
interval 1 AP 277W xP276W IF 1.05 HR 147 cad 98
interval 2 AP 278W XP277W IF 1.05 HR 153 cad 98 (don't overachieve Aleks)
Folks, don't do this, all bad things, I may pay for this later somewhere. I modified the bike, but a general no-no. Don't pile up. It is TSS of about 160 for the day, I came back from worse before. We can call it a quality day as I hit all the targets and than some.
Week 3 DUN! Mentally, feeling good, no signs of burnout. Physically, good as well. Bring on the week 4.
Aleksandar- I love your TV "don't do this at home" warning at the end!
This little rogue went for a 30 min run today. I'm slowly getting that run back and just doing easy stuff with no intensity. It's better for me to do this kinda stuff on the "off" days (vs as the Brick run) when I can ensure I have time to warmup before the run (a good series of sun salutations) and stretch afterwards too. I'll roll everything out tonight as well.
So, I'm hacking in swimming this week. I have a swim assessment next Monday (1/31), so I've decided a few pool workouts are in order, just so I can't blame any of my swim form on my lack of water time since, oh, Ironman Wisconsin. I dowloaded the Swimsmooth guide for my type (The Overglider) and think I'll do some drill work with my friends, the paddles. Yup. 2:10:00 Ironman swim time. I have nothing to do but improve.
@Beth, it sure was fun. I simply love the core of OS plan and keeps the lid on doing too much too soon. I used to dig a hole always. With OS, there is some wiggle room now. I doubt there will be later. What I can get away now, will not later, that is for sure. Remember when I was suggesting to you not to attempt a day like I just pulled off. I had one easy day before, than one day off, than yesterday and now another easy today. So, in that context maybe doable.
Beth, focus on good form, 100% correct drill execution and you will be golden. Remember drill/swim is your friend, drill just to drill not a great way. Start from simple to more complex, from rear to front, from front to back balance to side to side alignment, than complete stroke......Let me know if you need help. Have fun with it.
@Gina - I have never work compression socks on a run. Have 2XU's for post run and general recovery. Do you like to run in them?
@AT - I am definitely over reaching on the bike. LOVING just hammering but digging deep holes, especially this past week. Need to reign things back in with MS 15's and 20's coming the next two weeks. Live and learn.
After my hard lesson last week, I am going to take the two days off and pull back on the frequency running a bit. Maybe light swimming on Monday with Tom and take Friday completely off. So Wednesday and Sunday bikes and Tuesday/Thursday/Saturday runs. Main MS run days will be after a full day off.
Man, I have had some big plans this OS but keep beating myself down. As Nemo noted a few weeks ago, I keep kicking my ownself in the nutz.
@John, I have been reading your workouts. And what you have been doing is just fine. You have allow yourself a little passion. You are also smart about it and know when to pull back.
I assure you that neither one of us will be overachieving on 15-20min intervals. That is a whole different story. I will be receptive about it for sure as you will too. If I can stay with correct RPE, HR, I am finishing the second interval breathing properly hard, and feeling as if I could have done more, at the same time holding power at FTP on the first, going 2-5% above in the second, that would be a clear indication that a new FTP is in place. At that point that is not overreaching.
Doing 12min at 5% above last two times was not easy but I was not fading either, however a 3rd at that same level would have had me in the redline territory. That has me clearly defining my start at 15min to FTP, than eyeball after. I have been recovering well so far, going forward becomes more important. As a matter of fact becomes key.
I am pleased as to how the bike is coming, however have some doubts about running. For me 30mi/week is not enough, so I will stick with OS MS work but will have more frequency and in some cases more intervals added to MS. Will monitor how the recovery goes for sure.
Looking forward to reading more of your rides/runs.
Gina asked how the snowshoein' was. Well, what does 2 ours on Sunday morning and 1 hour in the afternoon tell you?! No fear to tread where no footprints have gone before! I haven't shoed in many years, and haven't enjoyed a new activity as much as that in as many moons. The snow here is glorious--unlike the regular NE ice/snow combo. To be with Keith and Cali (our dog) on the trails for hours in the quiet of the woods, in all that beautiful snow--it was wonderful. They cost more than I wanted to spend, but REI was just about sold old. Thing is, the bindings are a cinch, so I'm in and out in a minute. Keepers.
Soooo, the weekend was 2 x 12 on Sat on the bike with 2 x 15 @ 85%. 3 hour snowshoe Sunday. Masters swim today.
Errbody ready to start ramping it up on the bike??????
Bryan: Yikes! Hope you're feeling better. Aggressively rehydrate yourself and increase your protein intake---lots can be lost through the GI.
Dan: Hope things are cool and painfree "down there".
Halligan! Nice to see you in RogueLand! XC skiing is a real sweat fest, ain't it? Kev and I are skate skiing in earnest this winter. It cripples me, but I can't wait to go back for more.
LP: Don't you just love the snowshoes? I've been doing all my running in mine for the last 3 weeks. It's been an outstanding winter so far.
10K snowshoe on Sat---some of it breaking trail which no matter how slow I go I still feel like I'm in Zone 5. 1:20 snowshoe hill repeats yesterday. l heart my Sporthill gear---didn't feel the least bit cold (7 degrees on Sat and 3 degrees yesterday). Slathered thick zinc oxide sunscreen all over my face for both days which really helped keep my skin from freezing and the balaclava from freezing to it. How anyone drinks a cold smoothie after a winter workout is beyond me! I need hot chocolate!
Posted By Aleksandar Tasic on 24 Jan 2011 12:31 PM
Beth, focus on good form, 100% correct drill execution and you will be golden. Remember drill/swim is your friend, drill just to drill not a great way. Start from simple to more complex, from rear to front, from front to back balance to side to side alignment, than complete stroke......Let me know if you need help. Have fun with it.
@Aleks - Awesome. Thanks! I will so be asking all my many, many swim questions. I'll see if I can get assessment video to share.
@Dan - Happy thoughts. And how many SAUs is that worth? ;-)
Biking. I'm tempted to start hacking up the bike sets, because I'm feeling mentally bored with them. Any thoughts on turning this weeks 2x12s into oh, 4x6s, 6,12,6; 4,8,12; 4;6;14, 12x2s or other combinations of interval? I'm not sure why, but I'm thinking changing up the pattern would be beneficial for not only the head, but the legs.
Hellooooooooooo. Sorry. Have been massively m.i.a. in here but am still firmly in rogue land.
Sort of following the bike workouts, off the band wagon on the run and it feels like I've spent the last two weeks shoveling (at least my arms feel that way). But...the snow has been AWESOME. Sneaking out on the skis whenever I can and even dug out the snowboard.
Originally, I had snagged a number for Boston through some connections, but it turns out the BAA has really cracked down and it fell through. Fine by me! more time in the snow and less time worrying about long runs and all of that stuff.
I have to say, really enjoying the "unstructured" winter.
@Beth, I would suggest if you want to change it up, go 10min@95%, recover, than 14min@95-100%FTP. It is more race specific than braking it up into 6min/12/min/6min, unless you want to explore 100-105% range in those 6min. Coaches don't prescribe that intensity, I know, you could possibly get away with it due to low duration. But if you want a little better taste of what is to come, 1x10+1x14=24min, but a little different in the level of difficulty.
I have to say, I have never needed a rogue OS more than right now. And to have company here to boot--awesome! I just could not mentally do another strict adherence to a plan right now. 4 OSes in a row...I'd probably run screaming from EN and never look back.
It's interesting to see how all this evolves with the vets/rogues. This group, whether RnP know it or not, are really breaking trail (hahahaha--can't get enough of winter!) for the future. We really are navigating our way through what we need to do personally, still be part of the community, provide support overall, and jump back on the full EN training bandwagon if/when we need to.
The difference is that we're not saying, "I have a different way to train," ala other boards where everyone is doing one plan or another. We're still here saying we know this works, we've lived it, we've followed the plans, and had great results. Now it's time for a break, each of us with a million valid reasons. Anyway, don't know where that came from, but it's been on my mind.
I'm with Kit and Leigh, just lovin' this winter! The snow is so nice here this year. Another 8-12' tonight! It is becoming a bit of a management, where-to-put-it-all issue, however. SO MUCH.
2 x 12 on the bike this morning in the wee hours, and an hour snowshoe this afternoon. Back to the salt mines. Leading a web cast meeting in 15'!!!! Better finish up the presentation!
@Linda - You are so flipping positive! I LOVE it! Thanks so much. And keep up the good work.
@Leigh - good to hear from you. Wishing we had some snow here. Well, kinda.
@Beth - test what works. I like what AT said. Or howz about going to a spin class and just pushing hard at RPE and have some fun? That breaks things up a bit.
Great run this morning. Took the scheduled 2 x 1.5's and made them into a 1 x 3 miles and as part of a mini RR#1 for my half marry in 10 days. And doing these after a day off vs. after a hard bike the day before is really helping my running. I am much fresher. Had a great run and felt good all the way. Could have run longer but didn;t want to over reach too much today.
My rogue was to swim another 3 x 500 yards in the pool after the run. Second day in a row to swim. Been many months since I have done that.
Discouraging yet oddly triumphant bike workout tonight: in the snow as 2x12@ftp with the first 12 broken by 2 flats then the second 12 done completely on a flat. My rescue-wife was baffled to see me hammering away, signaling her to meet me down the road: I had to finish up that second interval!
Discouraging yet oddly triumphant bike workout tonight: in the snow as 2x12@ftp with the first 12 broken by 2 flats then the second 12 done completely on a flat. My rescue-wife was baffled to see me hammering away, signaling her to meet me down the road: I had to finish up that second interval!
Bill- Just how quickly CAN you change a flat? I imagine it is wickedly fast
Yo Team, been a few days and needed to check in...I did a bike on sat, sun, and mon...along with a 5k run yesterday as fast as I have ever run...THIS KOOL AID ROCKS!!! Anyway, took today as a rest day and I am planning to be back on plan tomorrow. This weekend I have a 20 mile hike with 40 pound pack and 20, 12-14 year old boy scouts. Fun! HAVE A GREAT WEEK!
I'm out for at least a week folks... my boys are dormant now! still numb which is good. I'm not looking forward to the morning soreness though. Hope all of you are keeping it going and getting the most of your work. I'll be in from time to time...
Dan- thanks for checking in. Nice to hear all is well down there :-)
Chap- now THAT is my idena of a fantastic rogue weekend (minus the 20 boy scouts). Have fun!
Bill- Holy crap, have those all been tubies you've been tearing through? Geeeze that's gotta be adding up! Oh- and you need to video that 2 min tubie replacement for us. It would take me an hour just to get the old on off!
Nemo-Nope, not tubies. I gave those up for daily riding a few years ago. I've done several timed tubular tire changes in under 90 seconds; a razor blade and Co2 cartridge are the keys.
There is a video floating around the Net of a guy changing a clincher in under 90 seconds, stop to go. I'll see if I can find it for you.
Comments
Gentlemen, P(L)EAS !!
I am with Linda and roguing the rogue. My version of the OS is currently DWTHIWD (Do what the hell I wanna do). Pretty much sticking to trail running and some trainer work twice a week. Enjoying it too!!
Heading for 12 on the trail manana. Trying hard to be ready for Lovin' the Hills with Kit, Kris, & Leigh. I know they are gonna be bringing the kick
!!
Bryan, that sounds awful.
Try hard to get yourself rehydrated & refueled.Take it easy as you start back up!!
Yo, Bryan. That's awful. I'm going to be a straight-talking mom here, but you won't be back to 100% next week. Maybe not even the week after. You lost a ton of fluid and likely had a muscle loss as well from being so starved. You just have to be good and kind to that wracked body and take it easy on the come back. What's another week in the grand scheme of things? Pity will be if you rush it, and an extra week turns into a month. You've been through the wringer. The OS will still be there--this year and beyond--when you're back to full tilt. Feel better!
HA! Peas on the boys! LOL!
Bryan - Feel better.
Gina - How was the run?
I woke up in the middle of the night last night and both my lower legs were throbbing. Couldn't sleep. I got up and put my compression socks on and was able to fall back asleep. Sill sore this morning. So I decided to stand down completely today. No run, no yard work, no nothing.
I am also tired from two long nights doing Cub Scout event stuff. Double whammy.
Off to see a movie this afternoon and just sit.
Will ride tomorrow.
Officially checking in for rogue duty. Friday I ran on tmill for 20' just to run easy, but since the sweat felt good and I didn't want to aggravate my mending hammy, I jumped on the rowing machine.
Haven't been on that thing in a couple of years and spent way too much time on it in college, so I gave it a whirl. Did a decent 5K on that then headed to the pool for a quick 1000yds.
Nice moderately easy hour of sweating. Felt good.
Today, I cross country skied for the first time since high school. What a great workout. 1.5 hours and almost five miles and I was DRENCHED. It was so nice to take advantage of a winter.
Dave
Great to see the Halligan in for rogue duty!!
John, my run was great!! Pretty cold @ ;the start (22 degrees) with some light snow on the trails. I invested in some ICEBREAKER base layers & the stuff is awesome. The trail running crowd is so laid back- I ran several miles with a woman & her 10 year old Husky, "Delilah". Delilah was a lovely pacer & never tired. The area we ran is in the Lula Lake Land Trust. SImply gorgeous. www.lulalake.org/
Legs were tired & a bit sore today, but I made myself get out for 4 on the road.
Bryan, glad to see you are back on the road.
John- Have you run in compression socks/sleeves yet? I got some for Christmas and LOVE them.
Linda- How was the 'shoeing?
My last 3 days are your classic rogue material, make it 4 days. Rough week on the road, no swimming.
Friday: 5mi EP run.
Saturday: jacked up by my lovely company and day 7 travel , no work, none, mad
Sunday: broken every rule in every textbook, all the no-nos
AM 10mi run in 76min, 5x1mi(3min) 4x@TP+1x@HMP, all on target, IF .83, TSS 91.00, felt great braking the rules (you pay later)
PM 12-5pm coached at the swim meet, 8PM abbreviated version of Saturday bike (don't pile up the workouts Aleks)
2x12min(4min), total 45min, IF .95, TSS 67.32
interval 1 AP 277W xP276W IF 1.05 HR 147 cad 98
interval 2 AP 278W XP277W IF 1.05 HR 153 cad 98 (don't overachieve Aleks)
Folks, don't do this, all bad things, I may pay for this later somewhere. I modified the bike, but a general no-no. Don't pile up. It is TSS of about 160 for the day, I came back from worse before. We can call it a quality day as I hit all the targets and than some.
Week 3 DUN! Mentally, feeling good, no signs of burnout. Physically, good as well. Bring on the week 4.
This little rogue went for a 30 min run today. I'm slowly getting that run back and just doing easy stuff with no intensity. It's better for me to do this kinda stuff on the "off" days (vs as the Brick run) when I can ensure I have time to warmup before the run (a good series of sun salutations) and stretch afterwards too. I'll roll everything out tonight as well.
@Nemo, I am joining you for that run and than some.
AM 4100m swim, done, was not bad given that I have not swam in 8 days+
PM 5mi@EP
Keep it up Nemo. I will be able to post regular tomorrow, Till than, I am rogue.
@Aleksander - Killer!(Was it fun? It looks fun. =-)
@Halligan - Welcome!
So, I'm hacking in swimming this week. I have a swim assessment next Monday (1/31), so I've decided a few pool workouts are in order, just so I can't blame any of my swim form on my lack of water time since, oh, Ironman Wisconsin. I dowloaded the Swimsmooth guide for my type (The Overglider) and think I'll do some drill work with my friends, the paddles. Yup. 2:10:00 Ironman swim time. I have nothing to do but improve.
@Beth, it sure was fun. I simply love the core of OS plan and keeps the lid on doing too much too soon. I used to dig a hole always. With OS, there is some wiggle room now. I doubt there will be later. What I can get away now, will not later, that is for sure. Remember when I was suggesting to you not to attempt a day like I just pulled off. I had one easy day before, than one day off, than yesterday and now another easy today. So, in that context maybe doable.
Beth, focus on good form, 100% correct drill execution and you will be golden. Remember drill/swim is your friend, drill just to drill not a great way. Start from simple to more complex, from rear to front, from front to back balance to side to side alignment, than complete stroke......Let me know if you need help. Have fun with it.
@Gina - I have never work compression socks on a run. Have 2XU's for post run and general recovery. Do you like to run in them?
@AT - I am definitely over reaching on the bike. LOVING just hammering but digging deep holes, especially this past week. Need to reign things back in with MS 15's and 20's coming the next two weeks. Live and learn.
@Halligan - Glad to see ya.
After my hard lesson last week, I am going to take the two days off and pull back on the frequency running a bit. Maybe light swimming on Monday with Tom and take Friday completely off. So Wednesday and Sunday bikes and Tuesday/Thursday/Saturday runs. Main MS run days will be after a full day off.
Man, I have had some big plans this OS but keep beating myself down. As Nemo noted a few weeks ago, I keep kicking my ownself in the nutz.
@John, I have been reading your workouts. And what you have been doing is just fine. You have allow yourself a little passion. You are also smart about it and know when to pull back.
I assure you that neither one of us will be overachieving on 15-20min intervals. That is a whole different story. I will be receptive about it for sure as you will too. If I can stay with correct RPE, HR, I am finishing the second interval breathing properly hard, and feeling as if I could have done more, at the same time holding power at FTP on the first, going 2-5% above in the second, that would be a clear indication that a new FTP is in place. At that point that is not overreaching.
Doing 12min at 5% above last two times was not easy but I was not fading either, however a 3rd at that same level would have had me in the redline territory. That has me clearly defining my start at 15min to FTP, than eyeball after. I have been recovering well so far, going forward becomes more important. As a matter of fact becomes key.
I am pleased as to how the bike is coming, however have some doubts about running. For me 30mi/week is not enough, so I will stick with OS MS work but will have more frequency and in some cases more intervals added to MS. Will monitor how the recovery goes for sure.
Looking forward to reading more of your rides/runs.
Gina asked how the snowshoein' was. Well, what does 2 ours on Sunday morning and 1 hour in the afternoon tell you?!
No fear to tread where no footprints have gone before! I haven't shoed in many years, and haven't enjoyed a new activity as much as that in as many moons. The snow here is glorious--unlike the regular NE ice/snow combo. To be with Keith and Cali (our dog) on the trails for hours in the quiet of the woods, in all that beautiful snow--it was wonderful. They cost more than I wanted to spend, but REI was just about sold old. Thing is, the bindings are a cinch, so I'm in and out in a minute. Keepers.
Soooo, the weekend was 2 x 12 on Sat on the bike with 2 x 15 @ 85%. 3 hour snowshoe Sunday. Masters swim today.
Errbody ready to start ramping it up on the bike??????
Dan: Hope things are cool and painfree "down there".
Halligan! Nice to see you in RogueLand! XC skiing is a real sweat fest, ain't it? Kev and I are skate skiing in earnest this winter. It cripples me, but I can't wait to go back for more.
LP: Don't you just love the snowshoes? I've been doing all my running in mine for the last 3 weeks. It's been an outstanding winter so far.
10K snowshoe on Sat---some of it breaking trail which no matter how slow I go I still feel like I'm in Zone 5. 1:20 snowshoe hill repeats yesterday. l heart my Sporthill gear---didn't feel the least bit cold (7 degrees on Sat and 3 degrees yesterday). Slathered thick zinc oxide sunscreen all over my face for both days which really helped keep my skin from freezing and the balaclava from freezing to it. How anyone drinks a cold smoothie after a winter workout is beyond me! I need hot chocolate!
@Aleks - Awesome. Thanks! I will so be asking all my many, many swim questions. I'll see if I can get assessment video to share.
@Dan - Happy thoughts. And how many SAUs is that worth? ;-)
Biking. I'm tempted to start hacking up the bike sets, because I'm feeling mentally bored with them. Any thoughts on turning this weeks 2x12s into oh, 4x6s, 6,12,6; 4,8,12; 4;6;14, 12x2s or other combinations of interval? I'm not sure why, but I'm thinking changing up the pattern would be beneficial for not only the head, but the legs.
Hellooooooooooo. Sorry. Have been massively m.i.a. in here but am still firmly in rogue land.
Sort of following the bike workouts, off the band wagon on the run and it feels like I've spent the last two weeks shoveling (at least my arms feel that way). But...the snow has been AWESOME. Sneaking out on the skis whenever I can and even dug out the snowboard.
Originally, I had snagged a number for Boston through some connections, but it turns out the BAA has really cracked down and it fell through. Fine by me! more time in the snow and less time worrying about long runs and all of that stuff.
I have to say, really enjoying the "unstructured" winter.
@Beth, I would suggest if you want to change it up, go 10min@95%, recover, than 14min@95-100%FTP. It is more race specific than braking it up into 6min/12/min/6min, unless you want to explore 100-105% range in those 6min. Coaches don't prescribe that intensity, I know, you could possibly get away with it due to low duration. But if you want a little better taste of what is to come, 1x10+1x14=24min, but a little different in the level of difficulty.
I have to say, I have never needed a rogue OS more than right now. And to have company here to boot--awesome! I just could not mentally do another strict adherence to a plan right now. 4 OSes in a row...I'd probably run screaming from EN and never look back.
It's interesting to see how all this evolves with the vets/rogues. This group, whether RnP know it or not, are really breaking trail (hahahaha--can't get enough of winter!) for the future. We really are navigating our way through what we need to do personally, still be part of the community, provide support overall, and jump back on the full EN training bandwagon if/when we need to.
The difference is that we're not saying, "I have a different way to train," ala other boards where everyone is doing one plan or another. We're still here saying we know this works, we've lived it, we've followed the plans, and had great results. Now it's time for a break, each of us with a million valid reasons. Anyway, don't know where that came from, but it's been on my mind.
I'm with Kit and Leigh, just lovin' this winter! The snow is so nice here this year. Another 8-12' tonight! It is becoming a bit of a management, where-to-put-it-all issue, however. SO MUCH.
2 x 12 on the bike this morning in the wee hours, and an hour snowshoe this afternoon. Back to the salt mines. Leading a web cast meeting in 15'!!!! Better finish up the presentation!
@Linda - You are so flipping positive! I LOVE it! Thanks so much. And keep up the good work.
@Leigh - good to hear from you. Wishing we had some snow here. Well, kinda.
@Beth - test what works. I like what AT said. Or howz about going to a spin class and just pushing hard at RPE and have some fun? That breaks things up a bit.
Great run this morning. Took the scheduled 2 x 1.5's and made them into a 1 x 3 miles and as part of a mini RR#1 for my half marry in 10 days. And doing these after a day off vs. after a hard bike the day before is really helping my running. I am much fresher. Had a great run and felt good all the way. Could have run longer but didn;t want to over reach too much today.
My rogue was to swim another 3 x 500 yards in the pool after the run. Second day in a row to swim. Been many months since I have done that.
I'm out for at least a week folks... my boys are dormant now! still numb which is good. I'm not looking forward to the morning soreness though. Hope all of you are keeping it going and getting the most of your work. I'll be in from time to time...
Dan
Chap- now THAT is my idena of a fantastic rogue weekend (minus the 20 boy scouts). Have fun!
Bill- Holy crap, have those all been tubies you've been tearing through? Geeeze that's gotta be adding up! Oh- and you need to video that 2 min tubie replacement for us. It would take me an hour just to get the old on off!
There is a video floating around the Net of a guy changing a clincher in under 90 seconds, stop to go. I'll see if I can find it for you.